Saturday, July 7, 2012

This blog post was just
taking shape when I received a message from a Vegan Iowa reader seeking
advice and resources to get started with her lifestyle change. The timing could
not have been more perfect! Her questions helped to shape some of the
information included in this post.

Are there any local resources or people to consult
with when changing your diet?

YES!

Balance! Don't lose your balance and keep at it!

Where do I start? This three-part, Vegan 101 guide is a compilation of information, tips,
tools and resources to help make the transition to living vegan a little easier.
This particular blog post will focus on nutrition.

I’m including a disclaimer
here to say that I am not a professional nutritionist. My primary goal, in
sharing the information and resources below, is for you as a reader to seek out
professional advice on nutrition. However, I have read extensively on nutrition
and have improved my own personal nutrition immensely by taking steps to increase
nutrient dense foods in my diet.

The reader who emailed me
expressed she was feeling sluggish and had a lack of energy. This is a
common side effect of making a dramatic change to what your body is using to
fuel itself. Think detox! Your body is ridding itself of the chemicals,
hormones and antibiotics ingested when eating factory-farmed meats and drinking
homogenized milk. This sometimes lasts a few weeks, and it is really easy to
fall back to eating these products to relieve the sluggish feeling. As your
body is detoxing, fight back by pumping yourself full of nutrient dense foods
like spinach, sweet potatoes, flax seed, chia seed, bananas, cocoa, and
blueberries. It might help to add a little extra vegan protein powder to a
smoothie to help give you a boost in the morning.

One of the ways to make sure
your body is getting the primary nutrients it needs is to keep a food diary. There
are a few food diaries you can use as apps on your phone. I use My Net Diary.
This tool tracks the protein, fiber and vitamin rich foods your body needs, and
gives you a status update on what you have consumed. In this way you know from
the beginning whether or not you are consuming enough protein, etc.

There are tons of
misconceptions about being vegan. There are ways to make sure you are getting
your B12 intake, Iron, Omegas, etc. Personally, I love root vegetables like
organic carrots, potatoes and sweet potatoes. One of the natural sources of B12
is in the soil where they vegetables spend their time growing. When I had my
B12 tested last it was higher than most people who are NOT vegan! My doctor and
I were both a little surprised.

So as you sort through
information and begin to change your diet, here are some local resources and
books that you might find helpful:

Burt Family Food Services – Iowa City/Cedar Rapids

Just getting started on a
vegan diet and trying to figure out what to eat? Look to Chef David Burt,
former owner of the Red Avocado in Iowa City, for fabulous food! Nutritional counseling is available by appointment. Burt Family Food Services specializes in weekly meal
plans, available in single and double portion sizes.

Some of the most
amazing vegan food you will ever eat will be available at your fingertips each
week. Chef Dave uses nutrient dense foods and balances out grains, greens and
proteins in his meals. If you are new to being vegan, this is a great way to
SEE wholesome vegan meals and what types of foods go well together. I have a
meat-eating friend who chooses the weekly meal plans as a way to simply add
healthy food to his diet. This very affordable option is just $40 for single
portion sizes or $80 for a double portion.

Chef Dave also teaches
vegan-cooking classes at Kirkwood Community College in Cedar Rapids, and at New
Pioneer Co-op in Coralville. I took the Vegetarian Sushi class a few years ago
and it was a lot of fun!

Sheree Clark provides one on
one nutritional counseling as well as group led classes for people looking to
change their lifestyle. Sheree is a graduate of the Institute for Integrative
Nutrition in New York. With the knowledge of what makes your body tick, Sheree
has been providing educational presentations to the community for years. Her
classes are fabulous and I highly recommend the juices and smoothies class for
anyone just getting started.

Look for vendors who use
organic or traditional growing methods. There are some vendors who are not
certified organic because of the long, expensive, tedious process of becoming
USDA Certified. Fresh organic produce really does make a difference.

Join a CSA

Community Supported
Agriculture (CSA) groups thrive on YOU! A CSA is the perfect way to get the
seasons best farm fresh produce on a weekly basis.

Local Harvest has a complete
listing of Farmers Markets, CSA’s and much more. You can search by your
specific city or region.

http://www.localharvest.org/

Dr. Jason Bradley, ND, DC, DABAAHP,
FLTCHP, MA

Dr. Jason Bradley practices
out of Washington Street Wellness Center in downtown Iowa City. Visit Dr.
Bradley to look at your body’s nutritional balance and make sure you are
getting what your body needs to be healthy and active. He has experience in working with patients who are vegan, raw vegan, gluten free, etc.

Dr. Bradley is the first
person I have worked with who actually HELPED me through stress and anxiety in
a natural way. After some blood tests, I discovered my Cortisol hormone was
highly elevated, and that my Vitamin D levels were well below what is
considered the “low range.” These two nutritional levels being so far off
balance in my body, were likely the main reasons I was experiencing anxiety and
depression. After one month of adrenal support and Vitamin D, I felt an amazing
shift in my energy and everyday mood.

DNP
Candidate, Excelsior/ Frontier School of Nursing Medicine, Community Family
Practice (May 2013)

American
Society for Nutrition - Professional Member

American
Association of Clinical Endocrinologists - Professional Member
American College of Lifestyle Medicine - Professional Member
American Academy of Anti-Aging Medicine - Professional Member

Institute
for Functional Medicine - Professional Member

ACA
Council on Nutrition - Professional Member

Association
for the Advancement of Restorative Medicine - Professional member

From My Book Shelf:

Thrive and Thrive Foods, Brendan Brazier

These books have great
information on combating stress, dealing with adrenal fatigue, and identifying
nutrient dense foods for your body. Brendan has developed some great recipes
and tips for Vegan athletes. The information is helpful whether you are
athletic or not.

Vegan 101

Vegan Diet & Your Health

“The vast majority, perhaps 80-90% of all cancers, cardiovascular diseases and other forms of degenerative illness can be prevented, at least until very old age, simply by adopting a plant-based diet." Professor T. Colin Campbell, Ph.D., Author of the China Study

http://www.tcolincampbell.org/

Start small with just one or two days a week with a plant based diet and you can make a difference in your own health.Go all the way and your whole life will change. You deserve to be healthy. Take care of yourself.